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Thread: Shane's Journal

  1. #91
    Registered User PtReyesGreg's Avatar
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    Good looking workouts lately Shane. I'm jealous of the variety in your program. It looks like you're hitting everything at some point over your workouts.

    Originally Posted by shaneinga View Post
    I don't know that I know much of anything about programming. Most of my programming is a jekyl and hyde approach. I want to strength train, but I also don't want to do the things it takes to get really strong. I honestly don't have the desire to keep pushing on when my body/joints are hurting and keep chasing strength gains. However, I find myself easily getting bored of not chasing strength related goals since in the gym those are the easiest to measure.

    Body composition and feeling good are my goals now and those are not nearly as fun to talk about.
    Those are damn fine goals. Both of those things would be awesome to achieve and I'm feeling like heading more in that direction myself sooner or later.
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  2. #92
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    Your goals and my goals are somewhat similar. One day I may want to complete in a masters weightlifting meet. In my weight class...which would likely be 77kg, a very good competitive snatch in the 55 and under age would be around 70 to 80kg...I think this is doable with a lot of training...mostly technique. According to some of the lifting ratios posted I should have to squat 110-120kg...which is analogous to a 70 to 80kg snatch. I dont need to squat much more than that...its probably capable for me...since I have done a 105kg squat. There will never be a need for me to squat 3 plates aside or something like that...its not worth any risk for any reason. After that its about maintenance and staying as athletic as possible. I definitely never going back to skinny fat, but I dont need to be unusually large/muscular either...just decent body composition as you say.
    Those sound like good goals to me and sound obtainable.

    Originally Posted by PtReyesGreg View Post
    Good looking workouts lately Shane. I'm jealous of the variety in your program. It looks like you're hitting everything at some point over your workouts.



    Those are damn fine goals. Both of those things would be awesome to achieve and I'm feeling like heading more in that direction myself sooner or later.
    Thanks Greg. I feel like I will be healthier down the road for it. With the imbalances I was making and loss of flexibility/mobility an injury was coming. Flexibility and mobility I tried to stay ahead of but really I was not making "gains" in that area either. I know they say no pain no gain, but my knees constantly hurt when not working out and I had developed a pinched nerve in my lower back. It was just enough to cause some mild numbness not any real pain yet, but it was enough to get my attention. With this I was hobbling around and finally just said fawk it. Going to the gym is supposed to improve my life not hinder it. It definitely wasn't doing that. It is now. So I like it.
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  3. #93
    Registered User shaneinga's Avatar
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    Thursday
    Push 2
    Weight 234

    Leg Press
    6 x 3PPS
    6 x 4PPS
    8 x 5PPS
    8 x 5PPS
    Add a rep

    Incline BP
    6 x 95
    6 x 135
    8 x 155
    8 x 155
    Add a rep

    Dips/SS Step ups
    12/8 x 20pound DBs per leg x 4
    12
    12
    12
    Need to find a way to add weight.

    DB FLYs
    8 x 30
    8 x 40
    8 x 50
    8 x 50
    Add a rep

    Sauna 15 minutes.

    That is it.
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  4. #94
    Registered User shaneinga's Avatar
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    Friday
    Pull 3
    Weight 231

    Hypers
    BW x 8
    25 x 8
    45 x 8
    45 x 8
    Add reps

    Nautilus Lat Pulls
    6 x 70 per side
    8 x 90
    8 x 115
    8 x 115
    Add reps

    Low Cable Rows
    8 x 150
    8 x 165
    8 x 180
    8 x 180
    Add reps

    Plate Loaded Preacher
    8 x 45
    8 x 57.5
    8 x 70
    8 x 70
    Add reps

    Shrugs, run the rack
    90-55 pounds. 8 reps then drop to next weight

    Ab Crunch Machine
    12 x 110 x 4
    Add reps

    Sauna 15 minutes.

    That is it.
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  5. #95
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    Strong looking sessions Shane. Was sorry to see the Dogs lose this weekend. Hopefully that doesn't hurt them too much for their bowl hopes. Hope you and yours had a good weekend other than that.
    Male/38/5'10"/175 lbs
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  6. #96
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Strong looking sessions Shane. Was sorry to see the Dogs lose this weekend. Hopefully that doesn't hurt them too much for their bowl hopes. Hope you and yours had a good weekend other than that.
    Thanks Trent. UGA had the same thing happen to them as LSU did the previous week. Young team on the road in a hostile environment and no real leaders on either side of the ball stepped up to get their heads on straight. Hopefully we can win out and meet Bama in SEC championship game. I still don't think we would win that one though. It would still be nice to end up there.
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  7. #97
    Registered User shaneinga's Avatar
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    Monday
    Pull 1
    Weight 232

    Sumos (531)
    5 x 145
    5 x 175
    3 x 200
    3 x 230
    3 + 260(6)

    Rear Delt Fly Machine
    10 x 90
    10 x 120
    9 x 150
    8 x 150
    Drop
    10 x 120
    12 x 90

    Assisted Pull ups
    6 x 150
    6 x 134
    6 x 120
    6 x 120
    Drop
    3,3

    EZ Curls
    6 x 50
    6 x 70
    6 x 80
    Drop
    8 x 50
    10 x 40

    That is it. Lunch time workouts this week as I am in early to work.
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  8. #98
    Registered User PtReyesGreg's Avatar
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    Good looking workout today Shane. Looks like lots of good pulling action there. It looks like you're doing well with the Sumos still...that is good to see. Nice job too on the pullups and curls...that looks like some excellent back and biceps work there.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  9. #99
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Good looking workout today Shane. Looks like lots of good pulling action there. It looks like you're doing well with the Sumos still...that is good to see. Nice job too on the pullups and curls...that looks like some excellent back and biceps work there.
    Thanks Greg.

    Trying to get some progress rolling.
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  10. #100
    Registered User shaneinga's Avatar
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    Tuesday
    Weight 232
    Push 1

    Lunges/SS Air Squats
    25 x 6 do 10 air squats, repeat back the other direction x 4 sets

    Bench Press, all the flat benches were taken for DBs
    12 x 95
    12 x 135
    8 x 185
    8 x 185
    Going to add these back in and put DBs on another day and make them inclined

    Hammer strength OH Press
    12 x 45 per side
    10 x 70
    9 x 70
    8 x 70
    This was hard after BP

    Cambered Bar Reverse Triceps
    12 x 37.5
    12 x 42.5
    8 x 52.5
    8 x 52.5
    Drop
    10 x 42.5
    12 x 37.5

    --------------------------------------------------------------------------------------------------------------------------------------------Wednesday
    Weight 231
    Pull 2

    Chest Supported Rows
    12 x 50
    10 x 55
    11 x 60
    11 x 60

    Seated Leg Curls
    12 x 80
    12 x 110
    12 x 125
    12 x 125
    Add weight

    Supinated Lat Pulls
    12 x 100
    10 x 115
    12 x 130
    12 x 130
    Add Weight

    Plate Shrugs/SS Ab crunch machine
    25 x 45 x 5/11 x 110 x 5

    Hammer curls
    12 x 25
    10 x 30
    10 x 35
    10 x 35

    That is it. Nuts at work right now. Sorry for the lack of being in journals, I will try to get caught up soon.
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  11. #101
    Registered User shaneinga's Avatar
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    Thursday
    Weight 235 (To many cupcakes and carbs out at my brothers birthday last night)

    Push 2
    Incline DB Press
    12 x 40
    10 x 50
    12 x 60
    12 x 60
    Second set was tough but add weight

    Leg Press
    10 x 3PPS
    9 x 4PPS
    9 x 5PPS
    9 x 5PPS

    Dips
    12 x BW
    8 x +10
    8 x +25
    8 x +25

    Cable Fly
    12 x 20
    10 x 25
    8 x 30
    8 x 30

    That is it.
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  12. #102
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    Great looking sessions in here the last few days. Nice and heavy on the sumos and bench. Also, I hear ya getting 12x60 on Incline DB bench. Great work! Especially with all those 50 degree icicles hanging off of you from our frigid southern winter.
    Male/38/5'10"/175 lbs
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  13. #103
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    Originally Posted by shaneinga View Post
    Thursday
    Weight 235 (To many cupcakes and carbs out at my brothers birthday last night)



    Dips
    12 x BW
    8 x +10
    8 x +25
    8 x +25
    I love cupcakes, but dips with added weight I like more!...I am still toiling away with BW, be awhile before I can add weight.
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  14. #104
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Great looking sessions in here the last few days. Nice and heavy on the sumos and bench. Also, I hear ya getting 12x60 on Incline DB bench. Great work! Especially with all those 50 degree icicles hanging off of you from our frigid southern winter.
    Those icicles were tough to knock off this morning, that is for sure.

    Thank you Trent.

    Originally Posted by Cantplankwell View Post
    I love cupcakes, but dips with added weight I like more!...I am still toiling away with BW, be awhile before I can add weight.
    Thank you CPW. BW dips are great as well. I will probably bounce back and forth between BW and a little added weight. I don't want to get to heavy and jack my shoulders up. I share the love for cupcakes.
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  15. #105
    Registered User shaneinga's Avatar
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    Saturday

    Did a twofer

    Push/Pull

    Decline BP
    12 x 95
    10 x 135
    10 x 185
    10 x 185

    Hypers
    9 x BW
    9 x 25
    9 x 45
    9 x 45

    Step Ups/SS Air Squats
    12 x 20/15 x 4

    Nautilus Lat Pulls
    12 x 70 per side
    9 x 90
    9 x 115
    9 x 115
    Add rep

    DB OHP
    12 x 40
    8 x 45
    10 x 50
    10 x 50
    Add rep

    Low Cable Rows
    9 x 150
    9 x 165
    9 x 180
    9 x 180
    Add rep

    Lying DB Tricep Extension
    10 x 25
    10 x 30
    8 x 30
    7 x 30

    That is it.

    ------------------------------------------------

    Monday
    Weight 232
    Pull 1

    Sumos(531)
    5 x 145
    3 x 175
    5 x 215
    3 x 245
    1 + 270(5)

    Assisted Pull ups
    8 x 150
    8 x 150
    8 x 120
    8 x 120
    Add rep

    Rear Delt Machine
    10 x 90
    10 x 120
    10 x 150
    10 x 150
    drop set
    10 x 120
    12 x 90

    EZ Curls
    6 x 60
    6 x 70
    6 x 80
    6 x 80
    Add rep

    Sauna 15 minutes

    That is it. Crazy couple of weeks at work. I think I finally can see the light at the end of the tunnel though.
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  16. #106
    Registered User PtReyesGreg's Avatar
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    Nice work recently Shane. Looks like you've got a lot of good things going on. I really like the inclusion of the Decline Bench (one of my favorites) and the Sumos.

    Hopefully work settles down for you some...tis the season to work our asses off.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Nice work recently Shane. Looks like you've got a lot of good things going on. I really like the inclusion of the Decline Bench (one of my favorites) and the Sumos.

    Hopefully work settles down for you some...tis the season to work our asses off.
    Thank you Greg. Yep, tis the season, no doubt about that.

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    Tuesday
    Weight 231
    Push 1

    BP
    9 x 95
    9 x 135
    9 x 185
    9 x 185
    Add rep

    Lunges/SS BW Airsquats
    6 x 30lb DBs per leg, do 10 air squats, repeat back other direction x 4 sets
    Keep the 30 pound DBs here and gain more stability

    HS OHP
    12 x 45 per side
    10 x 70
    10 x 70
    10 x 70
    Add rep

    Reverse Tricep Cambered Bar
    12 x 37.5
    10 x 42.5
    10 x 47.5
    10 x 47.5

    Sauna 15 minutes.

    Feeling decent. The lunges are harder with the added weight at 30 pounds.

    This is the first time my weight has been this stable since I came back to the gym. In the past I was always gaining or losing a good amount of weight. It feels good to be stable.
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    Great last couple of sessions Shane. Very strong on the decline bench the other day. Solid work on the sumos as well. And I'd take sets of 9x185 all day long on bench. Love that lunges and air squats. Honestly it reminded me of something that I would do. Nice work!
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    Originally Posted by TM79 View Post
    Great last couple of sessions Shane. Very strong on the decline bench the other day. Solid work on the sumos as well. And I'd take sets of 9x185 all day long on bench. Love that lunges and air squats. Honestly it reminded me of something that I would do. Nice work!
    Thanks Trent. Yeah I like that combo. I also like how you train. I might take it up someday myself.
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  21. #111
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    Pull 2
    Weight 230

    Incline Chest Supported Rows
    12 x 50
    12 x 55
    12 x 60
    12 x 60
    Add weight

    Seated Leg Curl
    8 x 110
    8 x 125
    8 x 140
    8 x 140

    Supinated Lat Pulls
    8 x 115
    8 x 130
    8 x 145
    8 x 145

    Smith Shrugs/SS Hammer Curls
    12 x 185/12 x 25
    12 x 225/12 x 30
    12 x 250/11 x 35
    12 x 250/11 x 35

    Ab Crunch Machine
    12 x 110 x 5

    Sauna 15 minutes

    That is it.
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  22. #112
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    Nice work, good consistency.
    Thanks for reading,
    TomB

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    Good looking workout Shane. Damn strong on the seated leg curls man...that's impressive.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Originally Posted by Marius_Ursus View Post
    Nice work, good consistency.
    Thank you Tom.

    Originally Posted by PtReyesGreg View Post
    Good looking workout Shane. Damn strong on the seated leg curls man...that's impressive.
    Thanks Greg!
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    Monday
    Weight 234

    Push

    BP (531)
    5 x 95
    5 x 115
    3 x 135
    5 x 150
    5 x 170
    5 + 195(10)

    Pec Deck
    12 x 120
    12 x 150
    10 x 180
    10 x 180

    Dips
    BW X 10 x 5

    Hammer Strength Plate Loaded OHP
    12 x 45 per side
    10 x 55
    10 x 65
    10 x 65

    Face Pulls/SS Lat Raises
    20 x 22.5/8 x 20 x 4

    Seated Tricep DB OHP
    12 x 55
    10 x 60
    8 x 70
    7 x 70

    That is it.

    I am changing up my routine again. I have fallen into bad habits of lifting and not doing cardio. So, I am going back to 3 day training. Doing push, pull, legs routine with 531 at the base of the big lifts.

    Squats are still on the shelf for now though and my leg day will look rather bro'ish.

    Sorry for lack of being here in the journals. We had a record setting month last month requiring a ton of overtime.
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  26. #116
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    Tuesday
    Weight 233

    5 Rounds EcoBike Intervals
    10/20
    10 seconds on 20 second rest for 8 sets.
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    Nice workouts the past couple of days Shane. Those EcoBike intervals from today sound tough. 10 seconds on, on one of those bikes feels like an eternity. Way to get it done man.

    Sounds like a good change with your programming. I like the P/P/L setup. Good way to get some good work in over 3 days.
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    Good looking sessions Shane. Strong work on bench and then to follow with some sets of 10 dips is impressive after bench and pec deck. Not familiar with the Eco bike and a little confused. I thought bikes wee the most eco-friendly mode of transportation out there. No emissions and no batteries to bury in the dirt, etc. Nah, good on you for doing more cardio. It's funny. Nowadays, I just want to do cardio and metcons and have to force myself to do weight training. Hope work calms down some. We've been slammed too.
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    Originally Posted by PtReyesGreg View Post
    Nice workouts the past couple of days Shane. Those EcoBike intervals from today sound tough. 10 seconds on, on one of those bikes feels like an eternity. Way to get it done man.

    Sounds like a good change with your programming. I like the P/P/L setup. Good way to get some good work in over 3 days.
    Thanks Greg. The bike has a 20/10 setting as well. I couldn't imagine doing those intervals for any amount of time. The 10/20 is tough. I could probably go all out for 20 seconds, it is the recovery at 10 seconds and then going all out again for 20 that would kill me.

    Programming should work. PPL is pretty much a staple routine and it should fit my schedule and goals very nicely.

    Originally Posted by TM79 View Post
    Good looking sessions Shane. Strong work on bench and then to follow with some sets of 10 dips is impressive after bench and pec deck. Not familiar with the Eco bike and a little confused. I thought bikes wee the most eco-friendly mode of transportation out there. No emissions and no batteries to bury in the dirt, etc. Nah, good on you for doing more cardio. It's funny. Nowadays, I just want to do cardio and metcons and have to force myself to do weight training. Hope work calms down some. We've been slammed too.
    Thanks Trent. I dropped the weighted dips in favor of saving my shoulders with doing just BW, but it was a lot of them at 50 total.

    I hear you on the cardio and metcons. Weight training can seem dull after reading some of the metcons you like to do.
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  30. #120
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    Pull
    Weight 233

    Sumos (531)
    5 x 145
    3 x 175
    5 x 190
    5 x 225
    5 + 250 (10) Could have done more, capped here

    Assisted Pull Ups
    10 x 150 x 4
    8 x 150

    DB Shrugs
    10 x 90 x 5

    Chest Supported Rows
    8 x 55 x 4

    Ab Crunch Machine
    13 x 110 x 5

    EZ Curls
    10 x 70 x 3

    That is it. Nothing earth shattering there. Putting in the reps. Probably going to be coming in heavy tomorrow. Going to Halloween party/Chili Cookoff tonight at my friends house.
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